W4.S1

A. Muscle Snatches 5RM @7-8RPE (increase of 1kg in every set)
20k/5; 30kg/5; 36kg/5; 41kg/5; 46kg/5; 51kg/5; 56kg/5 felt RPE8 no straps (total time 15') PR 5RM Muscle Snatch

B. Hang Snatch from Hip 3RM, then -10% for 3 @7-8RPE (increase of 2kg in every set)
20kg/3; 32k/3; 37kg/3; 42k/3; 47kg/3; 52kg/3; 57kg/3; 62kg/3 felt RPE8; 56kg/3 no straps (total time 15') hard time holding the bar.

C. Back Squats 8RM, then -10% for 10 @7-8RPE
20kg/8; 60k/8; 70kg/8; 80kg/8; 90kg/8; 100k/8 RPE8+ (bad form); 90kg/8 all beltless (total time 22')

D. Accessory Work:
4 Sets:
Bird Dog x 5 times/side holding the position 20''
Side Plank Reach Through x20+20
Slingshot (or mini band) hip circle walks 10 steps to the left/10 steps to the right/10 front/10 back
SA Single-leg KB RDL x10+10 @24k
Done circuit style

Rest 10'

E. Met Con
7RFT
10 KB Hip hinges@24kg
10 American KBS@24kg
10+10 SA Frack KB lunges (L/R) @24kg

2'05; 2'14; 2'31; 2'21; 2'26; 2'19; 2'13


Back squat

Muscle snatch and Snatch from hip top sets